Come in for the pancakes, and stay for the gainzz!

[lksurf2]

10-15-14. A.M. Legs.

Seated Leg Curls. 2 warm up. 2 sec contraction, pause at top. RPE:8-9

4x12

Squats//SS// BB Box Step ups. (squats 2-3 sec neg, Step ups as fast as I could)
1x10//x30
1x8//x30
1x10//x30
1x7//x30
1x8//x30 (Rest Pause for last squat)

Leg Press//SS// Leg Extension toes pointed out.
1x12//x15
1x10//x15
1x9//x15
1x10//x15

Standing Hamstring Curls
1x12
1x10
1x8
1x8

DB SLDL
1x12
1x12
1x10
1x10

Seated Calve Press
6x15

Abs- Hanging Leg Raises
5x15

Kinda trying out some different combos of Sets to see how they felt. Next time for the step ups I will have to throw an extra plate or two on it so I get a better stretch. Other than that I was pretty happy with the session.

Had a good day yesterday just relaxing with Vanessa and playing video games/ihop/watching supernatural and chopped lol. Today is a few errands then we are going to see some friends for a bit then probably nap...or play video games....or watch a movie lol.

Got an egg sub omelette with green peppers/onions/spinach. Strawberry Banana Pancakes. They were really good. Its banana pancakes topped with a strawberry compote and more bananas/a light whipped cream. Would get again!! I really want to try the jelly doughnut or cinna-a-stack pancakes when those comeback though.
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[The Solution]

Cinna stack is godky
a must

[lksurf2]

10-16-14. Afternoon Arms/Calves/Abs

Rope Pushdowns//SS// Standing DB Curls. RPE-9

4x12//x10

CC BP//SS//Standing BB Curl Rpe: 8//9
1x8//x10
1x9//10
1x10//x10
1x10//x10

Overhead Rope Extension//SS// CBHC. RPE: 9
1x10//x10
1x8//x10
1x9//x10
1x8//x10

Bench Dips//SS// Straight Bar Cable Curls RPE 8//9
1x15//x12
1x14//x12
1x13//x12
1x12//x12

Single Leg Standing Calve Raises.
4x15

Abs
Rope Cable Crunches
3x25
1x20

Quicker pace today and decent pump. Nothing crazy really just playing around with different arm positions to see where I feel more of a contraction during the movement.

Have a good night!

- Ian

[lksurf2]

10-17-14. Afternoon Training. Back.

Deadlifts 2 warm-up

225x10
245x8
265x6
265x6
265x6

Wide Grip Straight Arm Lat Pull Downs//SS// Bent Over DB Rows.
4x15//x10

T-Bar Rows Drop set
1x12//x12
1x10//x10
1x8//x8
1x8//x10

BB Rows//SS// Stretchers
1x12//x10
1x10//x10
1x9//x10
1x9//x10

New Straps came in yesterday so got to break them in today =)
overall really good workout and just trying to inch up a little with Deadlifts each week if my body is feeling good.

Thats it for today guys. Have a good night!!

-Ian

[lksurf2]

10-18-14. A.M. Training. Chest/Shoulders/Tricep Pump

DB Flat Bench Twist Press. 3 warm-up
1x12
1x8
1x7
1x8

Decline HS Press//SS// Decline HS Press 1/2 reps
1x12//x12
1x10//x12
1x10//x12
1x8//x10

Incline HS Press drop set.
1x12//x10
1x10//x10
1x10//x10
1x12//x10

Cable Flys.
4x12

6 ways
4x16

Arnold Press
1x12
1x10
1x9
1x9

V-Bar Pushdowns
4x12


Abs- Incline Crunches
5x20

Pretty good workout this morning. I had to use lighter weight in the 6 ways because all the 10lbs were gone lol. SO I had to use 5 lbs and just push more reps, which was a pain lol.

Free meal tonight with the parents, vanessa and her mom. Going to outback steakhouse. Should be a fun night lol.

Have a good one!!

-Ian

[The Solution]

Enjoy the weekend and free meal man!!!

[lksurf2]

10-19-14. A.M. HIIT/Abs

Abs- Reverse Crunches
5x20

Weather has been cooler this week so doing HIIT was not as miserable.

Dinner with the family last night went really well and was actually pretty fun. No awkwardness and everyone had a good time.

Got the grilled Mahi plate with an extra loaded baked potato. Came home made Banana Chocolate Chip Pancakes, Two bowls of cereal, Ice Cream Sandwich, Poptart.
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[The Solution]

Killing it with the kcals laterly. Just need to keep bumping. Your metabolism is on fire right now man, Your like Austin and I need to eat a lot to gain, and then when it comes time to shred we need to go to extreme's to get it off. Keep working hard man.

[lksurf2]

Killing it with the kcals laterly. Just need to keep bumping. Your metabolism is on fire right now man, Your like Austin and I need to eat a lot to gain, and then when it comes time to shred we need to go to extreme's to get it off. Keep working hard man.

Yep yep. We shall see if i need a bump this week or not though. But yeah I have a feeling my kcals are going to get much higher than last year.....

[lksurf2]

10-21-14/ weight 173.3 (no change) Training. Back/Shoulder/Bicep Pump

HS 1 arm row wide//SS// HS Rows Mid Grip
1x15//x12
1x13//x10
1x12//x10
1x12//x10

Low Rows Close Grip Handle//SS// Wide Underhand Grip Lat Pull Downs
1x14//x12
1x10//x12
1x10//x12
1x10//x10

Bent Over Smith Machine Rows. Unherhand Grip
1x15
1x12
1x13
1x12

Rack Pulls.
405x8
405x8
415x8
425x5

On the 5th rep I felt part of my traps spasm and pull a little so I just stopped all back work at this point. and moved on with the workout doing lighter weights for shoulders.

Preacher Machine Curls.
4x12

Machine Side Lat Raises.
5x25

Seated DB Shoulder Preses. 3 sec negs
1x12
1x12
1x12
1x10

Abs. Hangign Leg Raises
6x15

So yeah It was actually a great workout up until the last set of rack pulls haha. It actually is not bugging me to much. Mostly irritating depending how how I twist to pick up something.
But overall still had a good workout and taking it as is.

So no weight change this week and mirror is sittin pretty to upping the kcals again. 300kcal for training and 105kcals off days.

Solo Back: 125/540/235
Training: 125/440/245
Arms: 125/390/245
off/hiit : 140/215/245
20g of the 50 carbs added are intra. Now up to 65g during workout.

Pretty fucking cool right now having kcals this high again and being way lighter at this point then where they were before.

Overall game plan with next few bumps is maybe only 1 more for off days then after that I wont add any more in. I want to keep a good difference in those days as I have felt it has helped me stay a bit leaner and improves my insulin sensitivity. Fats I am not going to take to much higher on training days, but push higher carbs as needed.

Finally free meal today!! Going to Cici's pizza buffet for all you can eat!!!

that is about it for today!!

-Ian

[The Solution]

A proper reverse goes a long way for your metabolism. Keep fueling the fire Ian!!

[data4]

You and Bob must have the same metabolic genes...

[The Solution]

You and Bob must have the same metabolic genes...

Ian
Don't tell Austin its all about the pancakes

[lksurf2]

Ian
Don't tell Austin its all about the pancakes

Enriched Flour = Gainzzzzzzz

[lksurf2]

10-22-14. A.M. Legs

Squats- 2 warm up
1x10
1x8
1x7
1x8
1x10 (rest pause last two reps)

BB Box Step ups//SS// Leg Press (feet Shoulder Width toe's pointed slightly out)
1x16//x12 (had to 45lb plates on the box but it was a little to high so removed one)
1x22//x13
1x24//x10
1x30//x12 (RP last two reps)

Leg Extensions//SS// Kettle Ball Squats- Standing on step boxes
3x15//x12

Standing Leg Curl
1x12
3x10

Lying Leg Curl
4x12

Seated Leg Curl
1x12
3x10

Seated Calve Presses
5x20

Abs- Rope Cable Crunches
5x20

Really great workout this morning. When I got to the hamstring portion of the workout I was doing short rest periods of about 20 sec between. The kettle ball squats really hit the glutes since standing on the step boxes add more depth to it.

Back is feeling pretty much back to normal from yesterday so it was not anything major that left me unable to go hard today.

Spending time with friends today, just sitting on my ass and relaxing before back to work tomorrow.

Have a great day!

-Ian

Pizza was awesome last night. If any of you have a CiCi's pizza you HIT IT UP!!! 6 bucks for all you can eat pizza, salad, pasta, soda lol. If there is not a pizza out on the buffet ou wanted they will make a 9-inch pizza and bring it to your table!! The pizza is actually really good too, which you can never be sure of when going to a buffet. They post the nutritional info on the site for everything so I could even use it on my high carb day if I wanted too lol. Also made chocolate chip blueberry pancakes for dessert, with a sludge bowl, cereal, pop-tart, ice cream sandwich.
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